CrossFit – Sat, Mar 9

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

10 up-downs

5-10 ring rows

10 box jumps or step-ups (20/24 in)

5 burpee box jump-overs

– Rest :10-:20 between movements.

Skill Work (Checkmark)

Pre-workout

EMOM 5:

1-3 bar muscle-ups

240309 (AMRAP – Reps)

– RX –

Complete as many reps as possible in 10:00 of:

2 chest-to-bar pull-ups

2 burpee box jump-overs (20/24 in)

4 chest-to-bar pull-ups

4 burpee box jump-overs (20/24 in)

6 chest-to-bar pull-ups

6 burpee box jump-overs (20/24 in)

… continue to add 2 reps to each movement in the sequence until time expires.

– INTERMEDIATE –

Complete as many reps as possible in 10:00 of:

2 chin-over-bar pull-ups

2 burpee box jump-overs (20/24 in)

4 chin-over-bar pull-ups

4 burpee box jump-overs (20/24 in)

6 chin-over-bar pull-ups

6 burpee box jump-overs (20/24 in)

… continue to add 2 reps to each movement in the sequence until time expires.

– BEGINNER –

Complete as many reps as possible in 10:00 of:

2 ring rows

2 burpee box step-overs (12/20 in)

4 ring rows

4 burpee box step-overs (12/20 in)

6 ring rows

6 burpee box step-overs (12/20 in)

… continue to add 2 reps to each movement in the sequence until time expires.

Stretching (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side

– AT-HOME – (AMRAP – Reps)

Complete as many reps as possible in 10:00 of:

2 double-dumbbell bent-over rows (30/50 lb)

2 burpee broad jumps (3 ft)

4 double-dumbbell bent-over rows

4 burpee broad jumps

6 double-dumbbell bent-over rows

6 burpee broad jumps

– Continue to add 2 reps to each movement in the sequence until time expires.

– Perform the burpee broad jump similar to a bar-facing burpee, but over a 3-ft span of marked-off space.